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Winter Schedule

Date Level Tuesday Track workout Wednesday Thursday Friday Saturday Sunday Monday
9/1 Gold 5-7 mile no time 5-7 mile no time 5-7 mile no time your choice LSD 5-10 Your choice

40 min out/back w/10

Silver 3-5 mile no time 3-5 mile no time 3-5 mile no time your choice LST 5-10 Your choice 20 min out/back
Bronze 2-4 mile no time 2-4 mile no time 2-4 mile no time your choice LST 5-10 Your choice 15 min out/back
9/8 Gold 5-7 mile no time 5-7 mile no time 5-7 mile no time 7x800m 4min. LSD 5-10 Your choice

40 min out/back w/10

Silver 3-5 mile no time 3-5 mile no time 3-5 mile no time 5x800m 5 min. LST 5-10 Your choice 20 min out/back
Bronze 2-4 mile no time 2-4 mile no time 2-4 mile no time 3x800m 6 min. LST 5-10 Your choice 15 min out/back
9/15 Gold 5-7 mile no time 5-7 mile no time 5-7 mile no time No practice LSD 5-10 Your choice

40 min out/back w/10

Silver 3-5 mile no time 3-5 mile no time 3-5 mile no time No pratice LST 5-10 Your choice 20 min out/back
Bronze 2-4 mile no time 2-4 mile no time 2-4 mile no time No pratice LST 5-10 Your choice 15 min out/back
9/22 Gold 5-7 mile no time 5-7 mile no time 5-7 mile no time 3 x 1mile 10 min. LSD 5-10 Your choice

40 min out/back w/10

Silver 3-5 mile no time 3-5 mile no time 3-5 mile no time 2 x 1 mile 12 min. LST 5-10 Your choice 20 min out/back
Bronze 2-4 mile no time 2-4 mile no time 2-4 mile no time 1 x 1mile 10 min. LST 5-10 Your choice 15 min out/back
9/29                
               
               

 

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